Tai chi is a practice that started as a tradition in China. It is based on martial arts, involving slow motion and deep breathing. Tai chi has many mental and physical advantages. Some advantages of tai chi include lower anxiety and depression, and cognition improvements. Here are 10 ways you can benefit from practicing tai chi.
1. Tai Chi Promotes Weight Loss
Practicing tai chi regularly can lead to weight loss. One research monitored weight adjustments in an adult group that practiced tai chi for 45 minutes five times a week (1). These adults lost a little more than a pound at the end of the 12 weeks making no further lifestyle modifications.
2. May Improve Cognition in Older Adults
In older adults with cognitive impairment, Tai chi may enhance cognition. In particular, tai chi can help enhance memory and functioning abilities, such as paying attention and performing complicated duties.
3. Reduces the Danger of Falling in older adults
Tai chi can help improve the balance and motor function and decrease the fear of falling in older adults. After 8 weeks of exercise, it can also decrease real falls and decrease falls considerably after 16 weeks of exercise (2). Because fear of falling can decrease independence and quality of life, and falling can lead to severe complications, tai chi can give the added advantage of enhancing the quality of life and overall well-being in the elderly (3).
4. Improves COPD Symptoms
Tai chi may improve some symptoms of chronic obstructive pulmonary disease (COPD). In one study, individuals with COPD spent 12 weeks practicing tai chi (4). They have improved their exercise capacity at the end of the research and reported a general improvement in their quality of life.
5. Tai Chi Reduces Stress
Although most proof is anecdotal, one of the primary advantages of tai chi is its capacity to decrease stress and anxiety. In 2018, one study compared to traditional practice the impacts of tai chi on stress-related anxiety (5).
There were 50 participants in the research. Researchers discovered that tai chi offered the same advantages as a practice to manage stress-related anxiety. Because tai chi also involves meditation and concentrated breathing, the scientists observed that tai chi can be superior to other types of stress and anxiety reduction to practice.
Tai chi is very convenient and has less effect than many other exercise types. The scientists discovered it safe and accessible, so if you are otherwise healthy and have stress-related anxiety, it may be a good choice.
6. Tai Chi Help Better Sleep
Practicing tai chi regularly can assist you in getting more sleep. One study followed young adults after they prescribed two tai chi classes for 10 weeks each week (6).
The people who practiced tai chi experienced important improvements in their sleep quality relative to those in the control group based on participant reporting.
The same group also encountered a decrease in their symptoms of anxiety. Tai chi can also enhance sleep for older adults (7).
7. Tai Chi Improves Mood
If you are depressed or anxious, tai chi can help improve your mood. Preliminary study shows that symptoms of anxiety and regular training of tai chi may reduce depression (8).
The slow, careful breaths and motions are thought to have a beneficial impact on the nervous system and hormones that regulate mood. To establish a clear connection between tai chi and enhanced mood, it requires further study.
8. May Help With Reduce Parkinson’s Disease
In a 195 respondents randomized, controlled study, a frequent practice of tai chi has been discovered to reduce the number of falls in individuals with Parkinson’s disease (9). Tai chi can also enable you to boost the power of your legs and your general balance.
9. Improves Symptoms of Fibromyalgia
Tai chi may complement traditional techniques of chronic disease management. Results from a 2018 Source showed that we may reduce the symptoms of fibromyalgia in some individuals by a consistent tai chi exercise. Study participants who practiced tai chi for 52 weeks showed higher improvements in their symptoms related to fibromyalgia relative to aerobic participants (10).
10. Reduces Arthritis Pain
Fifteen respondents with rheumatoid arthritis (RA) exercised tai chi for 12 weeks. The respondents recorded less pain at the end of the research and enhanced mobility and balance. They discovered similar findings in individuals with knee arthritis (OA) (11).
40 Knee OA respondents practiced 60 minutes of tai chi in this research, for 12 weeks twice a week. Following the research, respondents recorded pain reduction and enhancement in mobility and quality of life (12). They have also found Tai chi to be as efficient in treating knee OA as opposed to physical therapy.
If you have arthritis, always speak to your doctor before you start tai chi. You may need to do some movements ‘ changed versions.
Also, read: Exercises for RA patients
How Different is Tai Chi From Yoga?
Tai chi shows the motion of fluids and has origins in the culture of China. Yoga is about posing and originating in Northern India. Both tai chi and yoga are types of practice that involve meditation and deep breathing and have comparable advantages such as relieves stress improves mood Improves sleep
Is Tai Chi Safe?
Generally, tai chi is regarded as a secure exercise with few side effects. After practicing tai chi, you may encounter some aches or pains if you are a beginner.
More strict forms of tai chi and unsuitable tai chi exercise are combined with enhanced danger of joint injury.
Especially if you’re new to tai chi, consider attending a class or working with a teacher to decrease your injury danger. Talk to your healthcare provider before starting a fresh workout program if you are pregnant.
How to Begin Tai Chi?
Tai chi focuses on correct posture and accurate movements, which is hard to learn on your own. Take a class or get a teacher if you’re new to tai chi.
Choosing a Tai Chi Style
There are five distinct tai chi styles, and you can change each style to suit your objectives and your personal fitness level. All tai chi styles integrate ongoing motion from one pose to the next.
- Yang’s Tai Chi Style
- Wu Tai Chi Style
- Sun Tai Chi Style
- Hao Tai Chi Style
- Chen Tai Chi Style
The Final Thought:
Tai chi is an exercise that can benefit both healthy adults and adults living with a chronic condition. Tai chi’s benefits include improved sleep, improved weight loss, and mood management.
If you’re interested in trying tai chi, an instructor can help you get started. In specialized studios, community centers and gyms, classes are available.